Chad Kraemer What do you eat on Keto? Meats: ZERO CARBS: + Beef- Ground beef, Steak, Ribs, and Roasts + Pork- Chops, Ribs, BACON, Loins, sausage + Chicken! Turkey- Thighs w/ skin or wings are the best because breasts are high in protein, However, you CAN eat breasts, just have to eat more fat to compensate. + Fish- Tuna, Salmon, Cod, Haddock, etc. + Shrimp/ Lobster- Go crazy, use lots of butter! + Pepperoni “Choose: MOST are no carb, almost all aro low carb +Mozerolla & Chaddar- Buy in bulk, thoy freozo well and aro insanoly versatile! + Colby jack. peppor jack, monterrey jack + Taco stylo, Mexican style + Parmesan, Aciago + Ricotta. Froozes well, very versatlo + Cottage choose- Good te throw in your lunch with berries, usually around 4-8g of Carbs por sorving + Craam Cheaso- Froozes vory well, this is one of the things that | ‘always glance at whenever | go to the store, and always buy a bunch of fits undar 75 cents per 802. Vegetables: No potatoes! Get your carbs from veggies!!! + Leafy greens- Spinach, Spring mix, Kale, Romaine + Zucchini- Great for a noodle substitute! + Avacado- Awesome source of natural fat! + Eggplant + Brussels sprouts Tomato + Spaghetti Squash- Versatile, makes a great spaghetti substitute andi even great for making hash browns! + Cucumber + Peppers- Jalepe‘io, banana, green! red! yellow! orange bell + Broccoli- Great with cheese, steamed or just raw! + Asparagus- Awesome roasted or sautéed with bacon and gariic! + Caullower- AWESOME potato substitutel! + Celery- Great with cream cheese or all natural peanut butter! + Cabbage: + Pickles (Read nutrition labels, watch for sugar and carbs) + Olives + Green beans- Awesome sautéed in bacon grease with garkc, (watch portion size, though). + Onions-Red, yellow: use somewhat sparingly, to taste- Drinks + WATER: Lots oft! + Crystal Light- Tons of options and very convenient! Tea with stevia + Coffee- Add @ Tablespoon of coconut oil or MCT oil, Stevia, heavy ipping cream and imitation vanilla/ Hazeinut or Cocoa powder & peppermint ‘BOOM" Homemade creamer! - Alcoholic Beverages + Beers (grams of carbs per 12 02 serving) = Bud Select 55 (1.9) = MGD 64 (24) Rolling Rock Green Light (2.4) Michelob Uttra (2.6) Bud Select (3.1) Beck's Premier Light (3.2) Natural Light (3.2) Michelob Uttra Amber (3.7) Coors Light (5) Amsterdam Light (5) ™ Bud Light (6.6) + Vodka: Whipped Vodka & flavored water or pineapple Pinnacle with ‘ystal ight are a couple of my favorites! = Whiskey shot (0g carbs) + Brandy shot (0g carbs) += Dry Martini (0g carbs) + Tequila shot (Dg carbs) + Champagne (~1g per serving) + Dry wine (~2g per serving) - Sweeteners += Stevia drops (0g) = Erythvitel (0g) = Truvia (0g) + Monkfruit (09) - Other common Ingredients | use + Almond flour + Spices: Garlic powder, onion powder, parsley, cumin, cayenne, salt, pepper, paprika, Easil, thyme, rosemary, red pepper flakes, + Cocoa Powder + Natural Peanut butter + Sugar free chocolate chips + Sugar free maple syrupFruits: Most are a no-no, especielly bananas, oranges and grapes. + Strawberries «Blueberries + Raspberries = Blackberries + Lemon! Limes- Adds great flavor! Nuts (grams of Carbs per 100 grams, or 3.5 02) + Pecans! Brazil (4g) + Macademia (5g) + Hazelnul/ Walnut! Peanut (7g) *Pine (9g) + Almond (10g) + Pistachio (18g) + Cashew 273) - Oils/ Fats + Coconut Gil + Butter: Kerry Golds best but ust make sure it's REAL butter and nota spread or margarine + Olive Oil + Vinaigrette + Hollandaise + Bacon/ sausage grease + MCT oil easily ordered online! in specialty stores -Dressings/ Condiments/ Fats + Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch ‘carbs/ sugar, but there's tons of brands, so you can find one you level = Mayo- Natural/ organic is best, but | use Hellmann's all the time. + Aili = Heinz "NO SUGAR ADDED" Ketchup or augar free ketchup = G. Hughes brand sugar free BBQ sauce + Yellow/ Spicy Brown Mustard + Soy sauce + Hot sauce - Liquids: Use as base for sauces/ soups + Heavy Whipping Cream (HVC) + Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome! =Snacks + Peppero + Sim Jima! jetky (watch carbs) + Homemade cheese its! torila chips Cheese + Porkrinds (0 carbe, very versatil. Can bo used as breading, nacho substitute or oven sprinkled wth cinnamon & stevia and oaton Te cereal with Amond milk and tastes lke cinnamon toast crunch!)